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Chia Seed Pudding Recipe

Chia Seed Pudding

By | Recipes

Ingredients

6 tablespoons chia seeds

2 cups unsweetened coconut, almond or cashew milk

1/2 teaspoon vanilla extract

1 tablespoon maple syrup, honey or sweetener of choice (optional)

blueberries and strawberries, for topping

Chia pudding is the perfect healthy breakfast or snack to meal prep for the week. It’s creamy, satisfying and loaded with protein, fiber and omega-3s. Vegan, gluten-free, paleo and keto.

Makes 2 cups

Instructions

  1. In a bowl or mason jar, mix together chia seeds, milk, maple syrup and vanilla. If you’re using a mason jar, you can put the lid on and shake the mixture to combine everything.
  2. Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to “set-up” for 1-2 hours.
  3. You can also prep you pudding the night before and let it sit in the fridge overnight if that’s easier. When ready to serve, divide the mixture between two bowls, top the pudding with berries and enjoy.

Recipe and photo from eating bird food.

Back to School Lunch Inspiration

Back to School Lunch Inspiration

By | Nutrition, Recipes

Back to School Lunch Inspiration

It’s hard to believe that it’s back to school time! There are so many decisions when it comes to school lunch? Should we purchase or pack? If packing, what should we pack for our kids?

Kids have a lot of energy and don’t need foods with added sugars—the best sugars are those that occur naturally in fruits. Many of the pre-packed school lunches include juice, candy and cookies—filled with added sugar that kids just don’t need. You can help make better food choices for your children by packing your own lunches. But do not fear! It doesn’t need to be complicated—it can be simple and easy. Mix and match foods from each column to provide nutritious and well-balanced meals!

Fruits

  • Apples
  • Banana
  • Melon
  • Berries
  • Cuties
  • Peach/Plum

Vegetables

  • Carrots
  • Bell peppers
  • Avocado
  • Cauliflower florets
  • Broccoli florets
  • Baby tomatoes
  • Celery

Grains

  • Waffles
  • Pancakes
  • Granola
  • Sandwiches
  • Tortilla wraps
  • Cereal
  • Crackers
  • Healthy bars
  • Rice
  • Bagels

Proteins & Dairy

  • Nitrite-free/uncured deli meat

  • Mini meatballs

  • Nut & seed butters

  • Chicken wings

  • Cheese

  • Eggs

  • Tuna

  • Yogurt

Some healthy combinations include:

  • Bagel with cream cheese/cucumber/apple
  • Banana & peanut butter sandwich/yogurt/strawberries/crackers
  • Deli meat wrapped with pretzels/strawberries/crackers & cheese

Hydration

When it comes to hydration, water is the best way to go. Juice and milk tend to have too much added sugar. Plain water or hint water are great to keep active kids hydrated without adding too much unnecessary sugar into their diet.

Healthy Bars

With the wide variety of energy bars out there on the market, it can be hard to know which are the best choice, especially for kids? We’ve identified several that are among the better choices becausethey are low in sugar, made with natural ingredients and don’t have too many additives.  Keeping sugars around 5-9 grams per serving is ideal.

  • Clif Z Bars
  • Mini Perfect Bar
  • Power Balls
  • BOBO’s Oat Bars
  • Warrior Health Chia Seed Bars
  • Rx Bar : Kids
Chickpea & Quinoa Budha Bowl

Chickpea & Quinoa Budha Bowl

By | Recipes

Ingredients

1 cup cooked quinoa

⅓ cup canned chickpeas, rinsed and drained

½ cup cucumber slices

½ cup cherry tomatoes, halved

¼ avocado, diced

3 tablespoons hummus

1 tablespoon finely chopped roasted red pepper

1 tablespoon lemon juice

1 tablespoon water, plus more if desired

1 teaspoon chopped fresh parsley (optional)

Pinch of salt

Pinch of ground pepper

A classic Buddha bowl with humus, quinoa, avocado and loads of veggies! Quick and easy to prepare and so good for your body.

  1. Arrange quinoa, chickpeas, cucumbers, tomatoes and avocado in a wide bowl.
  2. Stir hummus, roasted red pepper, lemon juice and water in a bowl. Add more water to reach desired consistency for dressing. Add parsley, salt and pepper and stir to combine. Serve with the Buddha bowl.
Green Smoothie Recipe

Green Smoothie

By | Recipes

Ingredients

1 medium ripe banana

1 cup fresh pineapple

3 large handful fresh spinach (washed)

1 cup plain Greek Yogurt

6 oz. water

1 tsp. coconut oil

This green smoothie is a cool and refreshing treat for these hot summer days!

Place all ingredients together in blender.
Blend and enjoy!

Avocado Brownie Bites

Avocado Brownie Bites

By | Recipes

Ingredients

3 oz unsweetened dark chocolate bites

2 ripe avocados

2 tsp coconut, grapeseed, or avocado oil

2 eggs

1/2 cup stevia/ Monk fruit

1/2 cup almond meal

1/2 cup unsweetened cocoa powder

1/2 tsp baking soda

1/4 tsp sea salt

1 tsp vanilla

Directions

Preheat oven to 350ºF

Line a square brownie pan (24 cm x 24 cm) with parchment paper. Set aside.

In a small saucepan add the dark chocolate bites and oil. Bring to medium heat until fully melted.  Alternatively, mix both ingredients into a bowl and microwave on high for 30 seconds or until fully melted.

In your food processor add all brownie ingredients. Blend for 30 seconds to 1 minute.

Transfer the batter into the prepared square pan. Spread the batter evenly and bake for 25-30 minutes.

Cool for 10 minutes, then enjoy!

Summer Quinoa Salad

By | Recipes

Ingredients

1 cup uncooked quinoa,
rinsed in a fine-mesh colander

2 cups water

1 can (15 ounces) chickpeas,
rinsed and drained

1 medium cucumber

1 medium red bell pepper ( chop)

¾ cup chopped red onion

1 cup finely chopped flat-leaf parsley

¼ cup olive oil

¼ cup lemon juice

2 cloves garlic, pressed or minced

½ teaspoon fine sea salt

Directions

In a large bowl, combine chickpeas, cucumber, bell pepper, onion and parsley.

Cook quinoa separately.

In a small bowl, combine the olive oil, lemon juice, garlic and salt. Whisk until blended, then set aside.

Once the quinoa is ready and cooled for 5-10 minutes; combine with the rest of the ingredients.

Coffee Smoothie

By | Recipes

Ingredients

1 cup chilled brewed coffee

1 banana, cut into chunks

1 cup nonfat plain Greek yogurt

1 tbsp ground flax seed

1 tsp honey or agave nectar

1/2 tsp ground cinnamon

1/4 tsp grated nutmeg

6 ice cubes

Directions

Place all of the ingredients in a heavy-duty blender (one that can crush ice).  Blend until smooth.

Spinach, Pear & Pomegranate Salad

Spinach, Pear & Pomegranate Salad

By | Recipes

Ingredients

1/3 cup roasted walnut pieces

3 Tbs. cider vinegar

2 Tbs. extra-virgin olive oil

1 Tbs. honey

1/4 tsp. salt

1/8 tsp. freshly ground pepper

8 oz. baby spinach

2 ripe pears, cored and sliced

1/2 cup pomegranate seeds

Blue cheese (optional)

Directions

Place all ingredients in a large salad bowl, toss, and enjoy!

View more great recipes

Lentil Salad

By | Recipes

Ingredients

3 cups of cooked lentils

3 small cucumbers diced

1 red onion diced

2 tomatoes diced

2 Lemons

1/2 cup of olive oil

Directions

Mix all ingredients in a bowl, sprinkle with sea salt, pepper, garlic & mint powder.

Refrigerate for 15-20 minutes.

Serve cool & enjoy.

Banana Coconut Chia Pudding Parfait

By | Recipes

Ingredients

Part 1: Chia Pudding:

1 medium ripe banana
2 tbsp unsweetened shredded coconut
2 medjool dates, pitted
1 tsp vanilla extract
¼ tsp cinnamon
1 cup unsweetened vanilla almond milk
¼ cup chia seeds

Part 2: Parfaits:

1 medium ripe banana, sliced
Old fashioned rolled oats
Chopped walnuts
Unsweetened shredded coconut

Directions

Combine banana, coconut, dates, vanilla, cinnamon and almond milk in a blender and blend until smooth. Stir in the chia seeds.

Place mixture in a container and refrigerate for at least 4 hours or overnight.

Did you know?

Bananas are a great fruit to have as a snack or with meals. They are rich in potassium and magnesium that is beneficial for heart health.

They are also loaded with antioxidants & vitamins.

Did you know that bananas are great for vegans?

They are a great substitute for eggs. One banana is equivalent to one egg, so the next time you need to add an egg to muffins or pancake, try using a banana.